Dumbbell Standing One Spider Curl

Expert Advice

Keep your elbow stationary and focus on isolating the bicep muscle during the curl. Avoid swinging the dumbbell or using momentum to lift the weight.

Stand with feet shoulder-width apart, holding a dumbbell in one hand with an underhand grip.
Slightly lean forward, keeping your back straight.
Curl the dumbbell towards your shoulder, keeping your upper arm stationary.
Slowly lower the dumbbell back to the starting position.
Repeat for the desired number of repetitions before switching arms.

Primary

Biceps70%

Secondary

Forearms30%

Equipment

Dumbbell

Exercise Type

Strength